Reminder: CrossFit Golden will be closed for classes on Saturday (8/1/15) and Sunday (8/2/15) due to the CrossFit Endurance Seminar, and CrossFit HQ doesn’t allow classes to be held on Seminar Days. We apologize for any inconvenience. However, we will be leading a CFG Workout at Red Rocks Amphitheater at 8am on Saturday. Park in the Upper North Lot and meet at the Top of the stairs right at 8am.Coaches Lacey and Jen will be running a fun “Bootcamp Burn” workout for everyone! Be aware that Yoga on the Rocks will be going on, so it will be busy, but just look for your friends in their CFG gear! Sunday will be a CrossFit REST day for CFG. If you would like to be active, get outside and have some fun with family and friends!   Welcome one of our newest members, Ryan, to CFG. He already has that strong overhead...Read more

REMINDER: The gym will be CLOSED this weekend (both Saturday and Sunday), as we will be hosting the CrossFit Endurance Seminar at CFG, and CrossFit HQ doesn’t allow host gyms to have classes on seminar days. Sorry for any inconvenience! Saturday’s Gym Workout will be held at Red Rocks Amphitheater at 8am! Sunday will be a CrossFit REST day for CFG. If you would like to be active, get outside and have some fun with family and friends! Husband and wife doing their KB Swings. Nice work Shae and Grant!   Strength Six sets Back Squat (Build to today’s heavy 1RM) Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest 3-4 minutes between sets   Conditioning In teams of two, partners alternate...Read more

CrossFit Golden will be CLOSED this weekend, both Saturday AND Sunday, since we will be hosting a CrossFit Endurance Seminar. However, on Saturday morning, Lacey and Jen will be running a “Bootcamp Burn” at Red Rocks Amphitheater at 8am. Park in the Upper North Lot, and meet at the TOP of the stairs if you’d like to have some fun at Red Rocks with your friends! Any questions, just ask a coach!   CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7:00pm A huge CFG Welcome to Amanda and Kathryn, who are already doing the split jerk!   Strength Five sets Hang Snatch + Snatch (Hang + Full) Both reps should be to a full squat. If comfortable, try to make reps touch-and-go. Rest 2-3 minutes between rounds   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Pull-Ups 10 Kettlebell Swings...Read more

Dr. Dorian will be back at 4:45pm today! Taylor doing some work on his Muscle-Ups!   Strength Split Jerk (Take 15 minutes to build to a heavy Jerk) Jerks are to be taken from the rack   Conditioning Four sets for max reps of push press Against a 2-minute running clock, complete: Row 300 Meters Push Press (115/75 lbs) Rest 2 minutes between sets Keep one running total of reps for all 4 roundsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Sam moves away from us after today. We’ll miss you, Rutsky!!   Conditioning Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then … Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then … Complete as many rounds and reps as possible in 4 Minutes of: 5 Burpees 5 Thrusters (95/65 lbs) Rest exactly 4 minutes, and then … Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 10 Toes to Bar Modifications: Double-Unders – 60 Single-Unders Toes to Bar – Piked Kip, Hanging Knee Raise, or Laying Leg RaiseRead more